Gray Guys/Girls Maturing Triathlete Mentor Group (Page 7)

George,

This truly isn't a comparison.  Believe me when I say that there are others here on BT whose schedule's would make mine look like I am sitting on the couch.  As you said, it works well for you.  The important thing is that you have a plan and you stick to it - eliminating inconsistency which will ruin any training plan.

Here's an updated gray guys/gals list.

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Well last week was a total bust training-wise.  I completely fell off the wagon.  I could blame it on the weather (ice storm) or not feeling 100% (why do people have to come to work when they're sick - it just gets everyone else sick) or any number of other things, but the plain truth is just that I was lazy.  I could have done the swims earlier in the week when weather wasn't an issue and I have both a trainer and treadmill in the basement so no travel needed there.  But Scott is right - this is the time of year when I struggle with consistency.  I have a plan, I just need to make myself follow it.  

So - new week and I'm off to a good start so far.  I had the day off work so I went out for a 4.2 mile run this morning before the rain got too heavy.  It sprinkled a bit while I was out, but nothing hard and since the temps where in the lower 40's it really wasn't too bad.  I'm hoping to re-do my FTP test on the bike tomorrow night.  I did manage to get in a trainer ride over the weekend and even though I was hitting my power numbers, it still felt kind of easy (and Sufferfest videos are not supposed to be easy).  So I think it's time to re-check my numbers.  

Welcome to the new people and I hope everyone has a great week!
Janet

Today was a pretty good weights session but the real fun was my swim.  I wouldn't expect I'd be so driven when I'm swimming on my own but I did do a pretty decent job.  My main set after warm-up were 30# 50m on one half my TP (2:15/ 100m) plus 5 to 10 secs.  I was able to maintain a pretty consistent pace over all the intervals.  I averaged 1:04.3/ 50m ( in a range of 1:02 to 1:07) and rest of :16.7 on average.  I sure was wiped out by the time I finished but a really good feeling.  I even managed a lane to myself for the main set and just had to finish my cool down with a fast fellow.

The only annoying thing was I lost count of my intervals and only finished 29#.  It would have been so easy to finish that one more interval.  

Hey Kelly,

In a very real sense, since you obviously won't be able to use that "power" figure outdoors, it doesn't matter if it is showing accurate watts or not.  Indeed it doesn't matter if it's showing "power" as apples.  What's important is that if you do 'X' work it shows you did 'X' work and then every time you do 'X' work it shows 'X.'  Then, when you do 'X+1' work you will know you have improved. (Hope that all makes sense!)

In a perfect world, we'd all be riding hugely expensive bikes with the latest and greatest power meter.  In the real world, we make do with whatever we have.

Have fun with another FTP test.  When you are regularly training, FTP tests should be repeated at least every 6-8 weeks - sooner if there's an obvious increase/decrease in power.

A couple initial thoughts on flip turns -

1. At first, I'd limit doing flip turns to warm-up and cool-down until you become somewhat proficient so that you don't take away from your workout.  Warm-up, work on your flip turns, do your workout, work on your flip turns, cool down.  Once you are proficient, use flip turns in your warm up and cool down and finally use the flip turns in your workout.
2. When you first start doing flip turns, do them in the middle of the pool so you can learn the technique without having to worry about your feet meeting the pool deck in an uncomfortable way.
3. Remember that a flip turn is "blind."  As you approach the wall your head should be down in a streamline position, NOT looking forward; as you push off the wall, your head should be down in a streamline position, NOT looking forward.
4. That big "T" is on the bottom of the pool for a reason - USE IT!

Instead of "re-inventing the wheel" I'm going to share a link that walks through doing a flip turn.  This is probably the best tutorial I know of and if you follow it, you will learn to properly flip turn fairly quickly.

https://www.youtube.com/watch?v=IDQmM4lkm8c

One last thought.  While learning to flip turn is fairly easy and straight-forward, it is a somewhat intimidating movement because you are going to be upside down for a brief moment underwater.  Remember to continuously blow out through you nose to prevent water in your sinuses.  Don't give up after you've only attempted a couple of turns.  Perseverance will have you flip-turning well in short order.  Again, I strongly suggest you begin in the middle of the pool.  Once you are comfortable with the movement in the middle of the pool, then begin to turn at the wall.  YEP, you are going to bang your feet onto the wall a time or two.  It's a rite of passage!  Believe me when I say it will only take once or twice and you'll learn where to begin your turn.  As I said before, that big 'T; is on the bottom of the pool for a reason.  The big target on the wall is there for a reason.  Use them to gauge where to begin your turn.

Good luck.  Keep with it and in a couple weeks you'll be impressing everyone with your flip turn!

Janet,

You're right!  Sufferfest videos generally aren't supposed to feel easy - unless there's a puppy dog or something similar on the screen!

A general rule of thumb during training is you should be re-testing your FTP every 6-8 weeks or if there is a perceived significant change in FTP.

It doesn't get easier - you just get stronger and faster!

Hey Chet,

Cramps suck!

There are any number of causes from dehydration to nutrition, fitness level, maybe the way you're pushing off the wall, overuse, the list is long.

The best I can do is when you get a cramp, gently stretch the muscle that is cramping to relive the cramping.

George,

Here's a little trick to keep track of reps.

When you're ready to start your workout, crab the discs on the lane line and gently pull them back away from the wall.  You can easily get them 12-18" back.  Then, as you do each rep, slide one disc down to the wall.  When you slide that disc down, "clean up" the discs so it is clear how many reps you've done.  When you're doing long reps, the discs may start to drift back together but keeping them "cleaned-up" after every rep will allow you to keep track.  When you're doing a big set like you - day 50 x 50.  Count up 25 and then back down 25.

No worries about damaging the lane line, those discs are free floating on the wire so you won't hurt anything.

Janet ... me too, as to falling of the wagon!  I'm leaving tomorrow for a 2 week+ ski trip to Montana; had a ton of things to get done prior to leaving and so lost out on training.  I don't know how or if skiing contributes to our 3 sports, but it surely contributes to overall fitness.  I've taken gear in the past to try and work in some training, but after 5hrs a day of furious downhill skiing, the only thing I want to see at the end of the day is a TALL Gin & Tonic; a hot-tub; dinner and a bed!  Given my training schedule, I know where to pick back up when I return. 

Good luck to all doing the FTP tests ... saddle up, go like your hair's on fire the last 5 minutes - and leave absolutely nothing in the tank!

Nice job George ... and I'd love to have that avg!

FTP test done.  I checked my logs and it looks like it did the original test on 11/10 so just about 10 weeks ago - "Rubber Glove" Sufferfest video both times.  I did OK during the first half (aka the warm-up part) but the 20 minute test part just about did me in.  I really thought I was going to lose my dinner during the last 2-3 minutes.  But that means I did it correctly, right ?  Pretty happy with the results.  I'm not really sure what a good power number is but mine went up by 17 points, from 152 to 169 - don't laugh at that, I know it's low but I'm just happy that I'm seeing some improvement!    

SRD today - tri club meeting tonight.

Dorm - enjoy your ski trip!

Janet

Janet - You should read what Scott told Kelly a few posts back up the page about improvements.  It also applies to you.  Your 17 point improvement means you're 11% better than you were.  I think that is good progress.  Good for you and well done.

Dorm - I agree with Janet - enjoy your ski trip.

Scott - I'll give the disc counting idea a try on my swim on Monday.  I do wear a 920xt that mostly works well but not always so it will be good to have a back up plan.

I had a 1:30 run on the dreadmill today.  I found it harder than usual and at the halfway point my body was screaming to stop or walk but I managed to keep going for the whole run.  I never listen to music when I run outdoors but I can't run on the treadmill without music to help the time pass more quickly.  I did consider running outside today but I stopped on my way home this morning and had a look at a trail I frequently run on and it was definitely too icy to take a chance running on.

Janet ... that is awesome, and yes sounds like you drained the tank! When you feel like you're about to either pass out or puke with 2 minutes to go - you know you've given it your all!  And your gain ... well >10% is simply fantastic. 

Ciao ... Dorm

Janet,

Yep!  That means you did it about right.  I always joke that anyone doing an FTP test on a trainer should have a couch right beside the bike - then all you have to do is unclip and roll off for a soft landing on the couch!

Your increase was nearly 11% - in ten weeks.  Given a pretty strong rate of increase is 10-15% per year, I'd say you're doing well!